Is it time to revel Han Solo??
Is it time to revel Han Solo??
Hog wrote:
I guess you aren't aware of the elite runners Daniels coached - couple 2:09 male marathoners + Olympic Silver medal female marathoner and a DIII female who ran a best of 2:39 800 in high school then won Penn Relays 10k in 33:01 and beat the DI national record holder in that race.
I’m curious, who were these individuals? And were they coached by Jack when they achieved those accomplishments?
mileage run wrote:
Han Solo wrote:
Nothing at all.
Many thanks for the prompt reply!
Just a guess but easy run might be recovery after a workout and mileage run might be at a good clip, just conjecture.
What’s Up Brosky wrote:
Hog wrote:
I guess you aren't aware of the elite runners Daniels coached - couple 2:09 male marathoners + Olympic Silver medal female marathoner and a DIII female who ran a best of 2:39 800 in high school then won Penn Relays 10k in 33:01 and beat the DI national record holder in that race.
I’m curious, who were these individuals? And were they coached by Jack when they achieved those accomplishments?
Ken Martin, Jerry Lawson for the male marathoners.
cannot be trusted wrote:
Han Solo wrote:
Check back on this in a few days!
We’ve been hearing this for months. You have training on all these great runners but you refuse to post it. At this point I’m convinced that you’re a troll and don’t have any of the training logs that you claim to have.
Don’t expect anything folks. Same old trolling.
Broadhead Revisited wrote:
What’s Up Brosky wrote:
I’m curious, who were these individuals? And were they coached by Jack when they achieved those accomplishments?
Ken Martin, Jerry Lawson for the male marathoners.
Lisa Martin won the Silver Medal at the Seoul Olympics in 1988
Vicki Mitchell (now U Buffalo coach) won the Penn Relays and many D3 titles running for Cortland
cannot be trusted wrote:
cannot be trusted wrote:
We’ve been hearing this for months. You have training on all these great runners but you refuse to post it. At this point I’m convinced that you’re a troll and don’t have any of the training logs that you claim to have.
Don’t expect anything folks. Same old trolling.
It's all very simple, nothing secret, just good old fashioned hard work - like any marathon training, really. It's also very similar to the 10k training the runners at NAU do, especially leading up to a half marathon (more difference once in a true marathon buildup).
Mileage: anywhere from 90-120 mpw / ideally on the higher end if possible. Doubles 4-5 days a week, not on long run days or Sundays usually (which is just an easy single run). Many of the double days are a modest pace and equal 18-22 miles of total running. Usually in the middle of the week is a medium long run of 14-16 miles.
Threshold: Very often twice a day sessions at threshold pace, e.g. 4x1600 in the morning and either 8x800 or 4x1600 in the afternoon.
Economy: Pretty standard sessions include something like 3x(6x200) or 4 x (4x200) around theoretical 3k/5k pace (what Daniels would call 'I' pace) with short rest, usually 100m or 60 sec. Sometimes, these are more effort based workouts like 40 seconds on and 1:20 off, or the classic 1:00 on, 2:00 off x 20, for example.
Another form of work is 3 x (8x400) around theoretical 10k pace with 1:00 rest.
Every now and again there will be mile repeats or 1000s at this pace, or a mixture of some longer and shorter, but not often.
Race Pace Work: Much of the race pace work is done on the weekend long run, often as a long run done as alternating miles of goal marathon pace and easy pace (5:00 / 7:00, ex.).
Sometimes, it will be done in longer chunks, like 6 miles at goal pace plus another 4 miles, or perhaps 3 x 3 miles with a mile in between.
Most of the time, these types of long runs are done on Saturday, following a Friday workout of those short reps from above.
Long Runs: On weeks there aren't moderate longer runs or the On/Off long runs, a pretty standard long run is in the 22-24 mile range, pretty easy.
Some weeks look like Tuesday threshold work, Friday short reps, Saturday long run (workout or just easy), and others are structured differently.
It seems like a standard week leading up to a race includes a short repeat workout like 3 x (4x200) and then a few days before the race, some easy threshold work.
Thank you for listening to my Ted Talk.
Thanks for posting Han. This seems like NAZ Elite type training as well. Very similar to what that group is now doing with Fauble, Smith, Vaughn, etc.